305-89POWER

8771 SW 133rd St, Miami, FL 33176, USA

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March 21, 2018

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February 28, 2018

4 sets
15 Lateral Raises (each arm)
15 Front Raises (each arm)
S/S 10 Cal AirBike
WOD
For time.
50-40-30-20-10
Pull ups
Weighted Sit ups (30/20)
(16 minutes or faster)  

February 27, 2018

3-3-3-3-3
Back Squat
WOD
For time.
21-15-9
Deadlift (225/155)
Burpees
(9 minutes or faster)  

February 26, 2018

EMOTM for 15 minutes
1 Clean and Jerk
WOD
3 rounds each for time.
Run 400 meters
20 Slam Balls (30/20)
10 Box Jumps (24/20)
rest 1 minute 

February 25, 2018

4 sets
20 Rope Curls
S/S 20 Single Arm DB Press (10 each arm)
WOD
7 rounds for time.
10 Wall Ball Shots (20/14)
10 KBS (55/35)
(12 minutes or faster)  

February 22, 2018

EMOTM for 10 minutes
7 WBS (20/14)
7 Burpees
WOD
21-15-9-15-21
Hang Power Cleans (115/85) (RX+ 135/95)
Ring Dips (sub for bar, box, pulley system)
(15 minutes or faster)  

February 21, 2018

4 sets
20 Seated Rows
S/S 10 T2B
WOD
3 rounds for time.
Run 400 meters
21 Deadlifts (185/135) (RX+ 225/155)
12 HSPUs
(13 minutes or faster)  

February 20, 2018

EMOTM for 10 minutes
10 Push Press (75/55) (RX+ 95/65)
10 Pistols (5 each leg alt)
WOD
20 minute AMRAP
10 KBS (55/35)
10 Box Jumps (24/20)
10 Slam Balls (30/20) 

February 19, 2018

5-5-5-5-5
Front Squat @tempo 43X1
WOD
For time.
50-40-30-20-10
Double Unders (3:1)
Sit ups
(RX+ Unbroken Double Unders)
(8 minutes or faster)  

February 19, 2018

4 sets
20 Tricep Push downs (w/rope)
S/S 15 Push ups
Run 200 meters
WOD
3 rounds for time.
Run 400 meters
10 Clean and Jerk (135/95) (RX+ touch and go unbroken)
(11 minutes or faster) 

February 15, 2018

EMOTM alt. for 10 minutes
45 seconds max cal AB
45 seconds plank
WOD
For time.
50 Clean and Jerks (135/95) (RX+155/105)
(15 minutes or faster)  

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